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Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

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Speaker 1: Good Morning. This is Laura, Welcome to the Before Breakfast podcast.

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Speaker 1: Today's tip is to take one steps after dinner. By

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Speaker 1: aiming to get some physical activity in the evening, you

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Speaker 1: can completely change the dynamic of what is often a

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Speaker 1: low energy time of day. I know that a great

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Speaker 1: many Before Breakfast listeners exercise well before breakfast, and that

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Speaker 1: is wonderful. Mornings are a great time for getting stuff done,

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Speaker 1: and if you exercise first thing, it can boost your

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Speaker 1: energy for the rest of the day. But unfortunately, many

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Speaker 1: of us have a tendency to do our workouts and

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Speaker 1: then not move at all after that. This is especially

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Speaker 1: true if we are working from home and the commute

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Speaker 1: from our home offices to the kitchen is about twenty steps.

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Speaker 1: We eat dinner, we supervise homework, we do any kid

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Speaker 1: bedtime routines, and then we settled down in front of

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Speaker 1: the TV. We feel much of the time like we

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Speaker 1: don't have a whole lot of energy for anything else.

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Speaker 1: Over time, all this evening time seems to blend together.

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Speaker 1: Was Tuesday different from Wednesday? Who even knows weekday evenings

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Speaker 1: are what they are? But one simple change can help

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Speaker 1: shake things up. Aim to walk at least one thousand

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Speaker 1: steps after dinner. This really isn't that much. It's half

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Speaker 1: a mile, maybe ten minutes or so. But by making

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Speaker 1: the small habit tweak, you can reshape the evenings. This

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Speaker 1: happens in several ways. First, to log those steps, you

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Speaker 1: might wind up going outside, and that's a great idea

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Speaker 1: for those of us going into the summer season. Just now,

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Speaker 1: when the evenings are longer and lighter, go see the world.

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Speaker 1: It's especially a treat if you've been in an office

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Speaker 1: all day. This habit can also produce more evening family time.

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Speaker 1: If you have kids, you can get them out with you.

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Speaker 1: An evening bike ride or scooter ride around the block

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Speaker 1: will get everyone out and moving. Little ones can go

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Speaker 1: in strollers. A teen or preteen might be willing to

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Speaker 1: go for an individual walk with a parent, a great

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Speaker 1: way to score a little time together and maybe break

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Speaker 1: up the homework too. Activity tends to produce its own energy.

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Speaker 1: If we are sitting around vegging, it can be hard

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Speaker 1: to do anything, But if you decide to get up

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Speaker 1: and move, you will feel more energetic. Crazy but true.

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Speaker 1: Now I am not talking about running a full marathon

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Speaker 1: after dinner, well evening exercise turns out not to have

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Speaker 1: the negative sleep effects people once thought it did. I

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Speaker 1: do know that the day has been long, and you

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Speaker 1: may have run your marathon before breakfast, but a gentle

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Speaker 1: stroll is easy enough, and this can add just a

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Speaker 1: little more physical activity to the total. You will probably

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Speaker 1: sleep better and you'll spend a little less time motionless

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Speaker 1: in front of screens. Things can happen while you are

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Speaker 1: out and about walking that make the day more memorable.

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Speaker 1: This is a lot of upside for a very small commitment,

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Speaker 1: So why not aim to get one thousand steps tonight?

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Speaker 1: If it feels good and it makes your evening better,

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Speaker 1: then you could try for every night. It is a

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Speaker 1: great way to celebrate summer. We'll see if it's worth

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Speaker 1: sticking with in dark winter blizzards, but for now, why not.

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Speaker 1: In the mean time, this is Laura. Thanks for listening,

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Speaker 1: and here's to making the most of our time. Hey, everybody,

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Speaker 1: I'd love to hear from you. You can send me

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Speaker 1: your tips, your questions, or anything else. Just connect with

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Speaker 1: me on Twitter, Facebook and Instagram at Before Breakfast pod.

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Speaker 1: That's B the number four. Then breakfast p O d.

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Speaker 1: You can also shoot me an email at before Breakfast

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Speaker 1: podcast at i heeart media dot com that Before Breakfast

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Speaker 1: is spelled out with all the letters. Thanks so much,

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Speaker 1: I look forward to staying in touch. Before Breakfast is

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Speaker 1: a production of I heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows. Don't get

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Speaker 1: Get